A large bowl of porridge each day may protect against death from cancer, the biggest ever analysis of the benefits of whole grains has shown. 

 

迄今有关粗粮好处的最大规模分析显示，每天喝一大碗粥可预防癌症带来的死亡。

 

Oats have long been considered a super-food, staving off illnesses like diabetes¹ and heart disease.

 

But now a major review by Harvard University has found that whole grains also seem to prevent early death and lower the chance of dying from cancer. 

 

A meta-analysis of 12 studies involving nearly 800,000 people found that eating 70 grams of whole grains a day – the equivalent of a large bowl of porridge – lowers the risk of all-cause death by 22 percent and death from cancer by 20 percent. 

 

It also reduces the risk of dying from cardiovascular disease by 20 percent. 

 

Scientists believe that whole grains help lower cholesterol² and help regulate blood sugar, as well as keeping people full for longer, meaning they don't snack on unhealthy foods. The same effect could be gained eating bran, quinoa or a mix of grains. 

 

Whole grains, where the bran and germ remain, contain 25 percent more protein than refined grains, such as those that make white flour, pasta and white rice. 

 

Previous studies have shown that whole grains can boost bone mineral density³, lower blood pressure, promote healthy gut⁴ bacteria and reduce the risk of diabetes.

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